Explosive Strength Deficit Test

Explanation:

The Explosive Strength Deficit Test can show an athlete if they need to either work on strength to increase their vertical jump, or if they need work on plyometrics to get faster for improved vertical jump performance.

In order to complete this test, the athlete must perform a counter_jump movement in the jump squat then perform a Static_Jump. The key to performing the static jump properly is to use a three second pause at the bottom of the squat. Record your results, in inches, in the boxes below.

Counter Jump

1.Stand on the mat keeping your hands on your hips throughout the jump(this limits variables involved in jump height).

2.Squat down lowering hips to floor.

3.When you reach the bottom of your squat, jump as high in the air as you can.

Static Jump

1.Stand on the mat keeping your hands on your hips throughout the jump(this limits variables involved in jump height).

2.Squat down lowering hips to floor.

3.When you reach the bottom of your squat, pause for one to two seconds.

4.After the pause jump up as high as you can, being careful not to drop hips any lower than they are while paused(this would make it a counter-movement jump).

Record your results (in inches) in the boxes below and hit "calculate". If the results are 10 or less, you need to add more plyometrics to the workouts to increase your vertical jump performance. If you have results 11 or greater, you need to place more emphasis on getting stronger.